Hi Tasha,
I teach an exercise called REFIT®. I teach twice a week. And I absolutely love it. It’s a dance cardio exercise. We do do some squats, low frog positions, etc… I’ve been teaching since March of 2016.

Here is their YouTube channel.https://www.youtube.com/user/ReFitRev
This will give you a great example of their workouts. I am 38 and I was diagnosed with a prolapse on October of 2017. I saw a physical therapist for 3 months. She said that I should continue your videos and she recommended I buy the k-fit legal toner. I was doing your videos every night and using the toner. I gradually stopped doing them and after having a pretty nasty cough for 6+ weeks I’m noticing I’m leaking a lot when I cough. I’m assuming my prolapse has gotten worse. So I’m trying to focus on it again. I know the exercises are a life long commitment.

I want to continue doing REFIT® It really is the only exercise I love. I would love to know your thoughts.

Emily,
This looks like a supportive exercise environment for women which is fantastic – unfortunately without doing the whole program I can’t give you specific exercises to modify.

Instead, I will direct you to the Cardio topic in the Education section. In one of my entries I review the Insanity dvd and give reasons certain exercises are tough on our pelvic floor as well as effective modifications to these exercises. That would be a great review for you to read.

Also, the Hab It Cardio and Hab It Plyo is written not only as an exercise program but also as an Educational tool to guide you through things like power jacks which are a modification to a jumping jack that is better for your pelvic floor.

Take a look at these resources and you should be able to modify as needed in this dance class.